(she/her)
New to Grow
Hi, I’m Dr. Tiona Sykes, a Licensed Marriage and Family Therapist who supports adults navigating anxiety, self‑doubt, stress, identity questions, and the pressure to “hold it all together.” My work is short‑term and intentional (6–10 sessions), designed to help you gain clarity, strengthen coping skills, and reconnect with yourself. I specialize in working with high achievers, helpers, and faith‑centered individuals who feel overwhelmed but are ready to create healthier boundaries, rewrite old stories, and feel more grounded and present in their lives.
In our first session, we’ll slow down and get to know what’s bringing you in, what you’ve been carrying, and what you hope to change. I’ll ask thoughtful questions to understand your story, your strengths, and the patterns that may be keeping you stuck. Together, we’ll identify your goals for our short‑term work (typically 6–10 sessions) and outline a plan that feels clear, manageable, and aligned with your values. You’ll leave the first session with a sense of direction, a bit more breathing room, and an understanding of how we’ll work together moving forward. My goal is for you to feel safe, seen, and supported from the very beginning.
My greatest strengths lie in my ability to create an emotionally safe, grounded space while also offering structure, clarity, and meaningful challenge. I blend evidence‑based methods (CBT, ERP) with identity‑centered approaches (Narrative Therapy, IFS) to help clients understand themselves more deeply and make practical, lasting changes. I’m skilled at helping high achievers and helpers slow down, reconnect with their inner world, and build healthier boundaries. Clients often tell me they feel both supported and empowered — that I bring warmth, insight, and a steady presence that helps them move through anxiety, stress, and self‑doubt with more confidence and compassion.
I support adults who are carrying a lot—anxiety, self‑doubt, stress, identity questions, or the pressure to “hold it all together.” I work best with clients who want short‑term, intentional therapy (6–10 sessions) and are open to completing reflective or skill‑building homework between sessions. My ideal clients are motivated for change and ready to gain clarity, strengthen coping skills, and reconnect with themselves. Many are high achievers, helpers, or faith‑centered individuals who feel overwhelmed but are ready to create healthier boundaries, rewrite old stories, and feel more grounded and present in their lives.
Cognitive Behavioral (CBT)
I use CBT to help clients understand how their thoughts, emotions, and behaviors influence one another. In our short‑term work together (typically 6–10 sessions), we identify unhelpful patterns, build practical coping skills, and create small, meaningful shifts that support long‑term change. CBT gives clients structure, clarity, and tools they can use immediately in their daily lives.
Exposure Response Prevention (ERP)
ERP is a highly effective approach for anxiety and OCD. I guide clients through gradual, supported exposure to the thoughts or situations that trigger fear, while helping them resist avoidance or compulsions. This structured, short‑term method helps clients build confidence, reduce anxiety, and regain a sense of freedom and control.
Narrative
Narrative therapy allows clients to explore the stories they’ve been carrying — stories shaped by identity, culture, trauma, and lived experience. I help clients separate themselves from their problems, uncover strengths, and re‑author a story that reflects resilience and possibility. This approach is especially powerful in short‑term work, where clarity and meaning-making can create immediate emotional relief. Faith‑informed perspectives can be integrated upon request.
Internal Family Systems (IFS)
IFS helps clients understand the different “parts” of themselves — the protective parts, the overwhelmed parts, and the parts longing for change. I use this approach to create a compassionate, non‑judgmental space where clients can explore their internal world with curiosity. In short‑term therapy, IFS supports emotional clarity, self‑compassion, and deeper insight into what’s driving current patterns. Faith‑aligned language can be incorporated if desired.